{"id":189842,"date":"2023-06-09T21:22:34","date_gmt":"2023-06-10T02:22:34","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=189842"},"modified":"2023-06-09T21:22:42","modified_gmt":"2023-06-10T02:22:42","slug":"lat-pulldown-vs-pull-up","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/lat-pulldown-vs-pull-up\/","title":{"rendered":"Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back"},"content":{"rendered":"<p>The <a href=\"https:\/\/breakingmuscle.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266476\">lat pulldown<\/a> and the <a href=\"https:\/\/breakingmuscle.com\/pull-up\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266477\">pull-up<\/a> are staples across many training programs \u2014 sometimes even coexisting within the same workout. Both exercises train the \u201cvertical pulling\u201d movement pattern and can be highly effective for targeting your back muscles, which is why some lifters regard them as nearly interchangeable. Despite how visually similar the movements may seem, they can actually offer pretty significant and distinct benefits.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/10\/Shutterstock_685219621.jpg\" alt=\"long-haired person in gym doing pull-ups\" class=\"wp-image-171794\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/10\/Shutterstock_685219621.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/10\/Shutterstock_685219621-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Microgen \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Whether you should focus on pulldowns or pull-ups can depend on a few factors, including your experience and your goals. From technique, programming, and step-by-step execution, here is everything you need to know about these foundational <a href=\"https:\/\/breakingmuscle.com\/best-back-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266478\">back-building exercises<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lat-pulldown-and-pull-up\">Lat Pulldown and Pull-Up<\/h3>\n\n\n\n<ul>\n<li><strong><a href=\"#1\">Exercise Differences<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#2\">Exercise\u00a0 Similarities<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3\">Technique Differences<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#4\">How to Do the Lat Pulldown<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#5\">How to Do the Pull-Up<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#6\">When to Program the Best Pulling Movement for Your Goal<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor1exercise-differences\"><a id=\"1\" class=\"linkj\"><\/a>Exercise Differences<\/h2>\n\n\n\n<p>Recognising the differences between the lat pulldown and the pull-up can put you on the fast track for better results. Some key differences involve the equipment used, or lack thereof. Some relatively subtle, but significant, differences in programming can also be found.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"human-body-vs-machine\">Human Body vs. Machine<\/h3>\n\n\n\n<p>The major visual difference between the lat pulldown and pull-up is the fact that one is a <a href=\"https:\/\/breakingmuscle.com\/best-bodyweight-workouts\/\" data-lasso-id=\"266479\">bodyweight exercise<\/a> and the other requires a full cable station. This brings with it two major considerations.<\/p>\n\n\n\n<p>The lat pulldown uses a specialized cable stack pulley system to anchor your body in place while you move an adjustable weight stack, whereas the pull-up simply requires a fixed overhead bar that can support your body weight.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_596810216.jpg\" alt=\"Two people in gym doing pull-ups on an overhead bar\" class=\"wp-image-189919\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_596810216.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_596810216-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Ground Picture \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>This can affect the relative ease of implementing each exercise into your program based upon availability of equipment, as well as your own capabilities \u2014 body weight <a href=\"https:\/\/breakingmuscle.com\/pull-ups-for-beginners\/\" data-lasso-id=\"266480\">pull-ups may be too challenging for beginners<\/a>, while pulldowns can accommodate lifters of any experience or strength level.<\/p>\n\n\n\n<p>As a calisthenics exercise, the pull-up places a greater stabilization challenge on your entire body, from your back and shoulders through your core to your lower body. The stable machine and fixed anchor points provided by the pads on a lat pulldown machine make it tremendously easier to take a seat and get to work. The machine itself provides stabilization, so you can focus targeting your back muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"loading\">Loading<\/h3>\n\n\n\n<p>One of the largest differences between the lat pulldown and pull-up is the range of resistance you can use. The lat pulldown is a highly adjustable machine that simply requires you to add more plates or lower the pin on the weight stack further and further \u2014 sometimes exceeding a comparable pull-up load.<\/p>\n\n\n\n<p>The lat pulldown is more <em>scalable<\/em> than a pull-up \u2014 the resistance can be quickly and easily reduced to allow relatively weaker lifters to perform the exercise. Aside from getting creative using resistance bands to assist a pull-up or having access to a dedicated assisted pull-up machine, it can be quite challenging to overcome the baseline level (your body weight) needed to perform a pull-up. This is especially true if you want to perform multiple repetitions per set.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sets-and-repetitions\">Sets and Repetitions<\/h3>\n\n\n\n<p>Similar to the differences in loading, the lat pulldown and pull-up are often paired with distinct set and repetition schemes. For many people, the pull-up is an upper body <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266481\">strength movement<\/a> that lives in a lower repetition range. Whereas, the lat pulldown typically exists as an effective <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266482\">muscle-building<\/a> tool that thrives with more moderate repetitions.<\/p>\n\n\n\n<p>You\u2019ll often see pull-ups performed for two to three sets of anywhere from one to 10 repetitions. While the pulldown could be performed with much heavier weights for low-rep sets, it\u2019s nearly impossible to maintain strict form with such programming due to poor leverage. Having your lower body and core locked into position becomes a limiting factor.<\/p>\n\n\n\n<p>In contrast, a lat pulldown is typically done for two to four sets of eight to 12 repetitions. Reaching that type of volume with pull-ups is typically reserved for experienced lifters of a significant strength level, either performed <a href=\"https:\/\/breakingmuscle.com\/weighted-pull-up\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266483\">with added weight<\/a> or with body weight alone.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor2exercise-similarities\"><a id=\"2\" class=\"linkj\"><\/a>Exercise Similarities<\/h2>\n\n\n\n<p>While there can be several key differences, the lat pulldown and pull-up do share some significant overlaps to consider, as well. They will hit many of the same primary muscle groups, both require some degree of overhead mobility, and the exercises share many basic variations.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscles-worked\">Muscles Worked<\/h3>\n\n\n\n<p>The lat pulldown and pull-up primarily target your latissimus dorsi \u2014 a large swath of muscle located on either lateral side of your back. While the latissimus dorsi (lats) are the prime mover, both exercises will also heavily involve your upper back, <a href=\"https:\/\/breakingmuscle.com\/best-biceps-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266484\">biceps<\/a>, and varying degrees of core musculature to stay in an efficient pulling position.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mobility-requirements\">Mobility Requirements<\/h3>\n\n\n\n<p>The vertical pulling pattern used in both exercises requires you to be able to successfully, comfortably, and safely get your arms fully extended overhead. While that may sound simple enough, shoulder mobility and joint health is a very important component of avoiding training-related aches or pains in the long-term.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1655209030.jpg\" alt=\"Muscular man performing lat pulldown in gym\" class=\"wp-image-161158\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1655209030.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1655209030-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: martvisionlk \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>If you <em>can<\/em> achieve the overhead position effectively, both the lat pulldown and pull-up can be effective at maintaining your overhead mobility, especially when you focus on working through a full range of motion in the stretched (overhead) position.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"grip-variations\">Grip Variations<\/h3>\n\n\n\n<p>When it\u2019s time to introduce exercise variety, the lat pulldown and pull-up can both allow narrow or wide hand positions, which can alter the muscle emphasis from your lats to your upper back or even your biceps. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24662157\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266485\">1<\/a>)<\/p>\n\n\n\n<p>Both exercises can also be performed using unique grip orientations, from <a href=\"https:\/\/breakingmuscle.com\/neutral-grip-pulldown\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266486\">neutral-grip<\/a> to overhand or even freely rotating (using individual handles or straps to allow your wrists to rotate <em>during<\/em> each repetition). Like grip width, changing the orientation of your hands and forearms is an effective way of altering muscle recruitment by making slight adjustments. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12423182\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266487\">2<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor3technique-differences\"><a id=\"3\" class=\"linkj\"><\/a>Technique Differences<\/h2>\n\n\n\n<p>The lat pulldown and pull-up have some definitive technique differences. Because one is a calisthenics exercise and the other is performed while seated on a machine, your overall body position will affect exercise technique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hollow-body\">Hollow Body<\/h3>\n\n\n\n<p>The hollow body is a full-body bracing technique that helps to create a rigid body posture. The high level of total body tension it creates allows you to better control your movement through space. This technique is especially important during the pull-up, where you will be freely moving without any anchor points aside from your grip.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Hollow Body Pull-Up\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Ua_FgtvQVog\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUa_FgtvQVog%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Ua_FgtvQVog\" \/><meta itemprop=\"duration\" content=\"PT25S\" \/><meta itemprop=\"uploadDate\" content=\"2019-07-03T18:16:58Z\" \/><\/div><div id=\"lyte_Ua_FgtvQVog\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUa_FgtvQVog%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Hollow Body Pull-Up<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Ua_FgtvQVog\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FUa_FgtvQVog%2F0.jpg\" alt=\"Hollow Body Pull-Up\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"\ud83d\ude80 Ready to unlock your full potential? At Central Athlete, we believe every individual deserves a personalized plan, not a one-size-fits-all workout. Our assessment-first approach ensures your training, nutrition, and lifestyle strategies are tailored to YOU, so you can break plateaus and live a life without limits. Check out our Comprehensive Training Program: Functional Resistance Training 101! https:\/\/www.centralathlete.com\/resources\/functional-resistance-training-101 Ready to learn more? Schedule a free strategy session today! https:\/\/CentralAthlete.as.me\/strategysession Stay connected with us: \ud83d\udc49 Website: https:\/\/www.centralathlete.com\/ \ud83d\udc49 Instagram: https:\/\/www.instagram.com\/centralathlete\/ Your next level is within reach. Don\u2019t wait, start today.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>In order to successfully perform a pull-up, establishing a strong hollow body technique is essential to maintain stability. The lat pulldown, on the other hand, provides this stability on your behalf by offering leg pads to hold you in place.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"torso-angle\">Torso Angle<\/h3>\n\n\n\n<p>Your torso angle during each repetition is a major difference between the pull-up and lat pulldown. Because your lower body is secured under the knee pads, the lat pulldown allows you to manipulate your torso angle to target subtly different muscles. A greater degree of backward lean could emphasize more of your upper back, whereas a more vertical torso angle puts your upper back into a less advantageous position and emphasizes lat activation.<\/p>\n\n\n\n<p>On the other hand, fairly consistent technique and upper body position is required for a proper pull-up. From a dead-hang position (gripping the bar with your arms fully straightened), you must set your shoulder blades by first \u201cshrugging\u201d yourself up. In doing so, you will be able to better leverage your latissimus dorsi to complete the rep and actually pull you up.<\/p>\n\n\n\n<p>When you get this technical cue right, you will have a slightly backward-leaning torso angle while performing each repetition, but nowhere near the freedom of motion provided by the lat pulldown machine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lower-body-position\">Lower Body Position<\/h3>\n\n\n\n<p>Your lower body positioning will certainly be a notable difference in each exercise. Similar to the stability requirements during the hollow body technique in the pull-up, your leg position will be affected by the need to stay rigid. Fully lock your legs out, leaving them either hanging straight down or angled slightly ahead of your body. You cannot achieve a strong, stable hollow body position with bent legs.<\/p>\n\n\n\n<p>With a lat pulldown, you will be in a completely seated position with your feet flat on the ground driving your knees up against the pad. While some lifters disregard the knee pad and let their heels leave the ground during pulldowns, this poor form doesn\u2019t add any benefit and only reduces your stability and upper body pulling power.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor4how-to-do-the-lat-pulldown\"><a id=\"4\" class=\"linkj\"><\/a>How to Do the Lat Pulldown<\/h2>\n\n\n\n<p>Sit on the lat pulldown machine and adjust the knee pads to snuggly anchor your legs in place with your feet flat on the ground. Stand back up and grab the lat pulldown bar evenly, about shoulder-width apart, with an overhand grip.<\/p>\n\n\n\n<p>Brace your full body and sit down, securing your legs under the knee pads. Squeeze the bar tight, brace your core, drive your legs into the knee pads by performing a static <a href=\"https:\/\/breakingmuscle.com\/calf-raise\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266488\">calf raise<\/a>.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Lat pull down.\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Hl3zwjlxbuQ\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHl3zwjlxbuQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Hl3zwjlxbuQ\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2023-06-09T20:28:46Z\" \/><\/div><div id=\"lyte_Hl3zwjlxbuQ\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHl3zwjlxbuQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Lat pull down.<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Hl3zwjlxbuQ\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHl3zwjlxbuQ%2F0.jpg\" alt=\"Lat pull down.\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A guide to performing the lat pull down. - Make sure you place your knees under the pad. - Taking an outside-of-shoulder-width grip. - Before you start the movement think about pulling your shoulders down and back into their sockets. - Think about driving your elbows down towards your hips not back. - Don&#039;t let your torso swing. Don&#039;t forget to subscribe for more helpful video&#039;s.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Lean back slightly and pull the bar toward your chest. Focus on feeling your back squeeze in the bottom position before straightening your arms to return to the starting position.<\/p>\n\n\n\n<p><strong>Form Tip<\/strong>: Be diligent to avoid momentum. Secure your body in the machine and brace hard \u2013 only move the bar by squeezing your back and pulling with your arms. Do not excessively sway your torso backwards.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-the-lat-pulldown\">Benefits of the Lat Pulldown<\/h3>\n\n\n\n<ul>\n<li>The lat pulldown has a high degree of stability, making it a more effective way to focus on the back muscles.<\/li>\n\n\n\n<li>The pulldown machine offers highly scalable loading, making it easy to perform for lifters of all experience levels.<\/li>\n\n\n\n<li>Multiple handle attachments allow many variations for different benefits.<\/li>\n\n\n\n<li>It&#8217;s relatively safe to take this exercise close to muscle failure.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lat-pulldown-variations\">Lat Pulldown Variations<\/h3>\n\n\n\n<p>The majority of effective <a href=\"https:\/\/breakingmuscle.com\/lat-pulldown-alternatives\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266489\">lat pulldown variations<\/a> will capitalize on different handle attachments to slightly change your technique and alter muscle recruitment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"close-grip-pulldown\">Close-Grip Pulldown<\/h3>\n\n\n\n<p>Close-grip pulldowns draw your hands slightly closer together than the standard, shoulder-width grip. This increases the amount of leverage your lats have and slightly increases the range of motion \u2014 both of which can lead to a stronger training stimulus.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Cable Pulldown close grip pronated\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_4rjuOIRoDvw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4rjuOIRoDvw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/4rjuOIRoDvw\" \/><meta itemprop=\"duration\" content=\"PT18S\" \/><meta itemprop=\"uploadDate\" content=\"2017-03-17T22:02:46Z\" \/><\/div><div id=\"lyte_4rjuOIRoDvw\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4rjuOIRoDvw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Cable Pulldown close grip pronated<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/4rjuOIRoDvw\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4rjuOIRoDvw%2F0.jpg\" alt=\"Cable Pulldown close grip pronated\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Cable Pulldown close grip pronated\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>The close-grip pulldown can make the exercise more effective when you\u2019re just learning general technique by delivering a strong training stimulus without needing heavy weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"wide-grip-pulldown\">Wide-Grip Pulldown<\/h3>\n\n\n\n<p>Wide-grip lat pulldowns place your hands slightly farther apart than the standard issue grip placement. This will put your lats at a greater <em>disadvantage<\/em>, making some of the supporting musculature in your upper back, shoulders, and arms contribute more. This will also reduce the load you\u2019ll be able to lift.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"How To Do A Wide Grip Lat Pulldown\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_7JnP8dFbS14\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F7JnP8dFbS14%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/7JnP8dFbS14\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2021-11-15T14:49:54Z\" \/><\/div><div id=\"lyte_7JnP8dFbS14\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F7JnP8dFbS14%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How To Do A Wide Grip Lat Pulldown<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/7JnP8dFbS14\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F7JnP8dFbS14%2F0.jpg\" alt=\"How To Do A Wide Grip Lat Pulldown\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Learn how to do a wide grip lat pulldown safely and correction in our Personal Trainer led exercise demo. The wide grip lat pulldown mainly works the lats, but the biceps, forearms, and upper back also help. 1. Sit on the lat pulldown machine and adjust the cushion so it sits across your thighs 2. Stand up and grab the bar with your hands wider than shoulder-width apart. The wider the grip, the harder your lats have to work. 3. Lower yourself back into sitting position, making sure you hold onto the bar. 4. Pull the bar down towards your chest, squeezing together your lats, in a smooth and controlled movement. 5. Once the bar is in line with your chest, hold the position before slowly releasing the bar back to the starting position. Find more exercise demonstrations here \ud83d\udc49 https:\/\/puregym.com\/exercises\/\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This is a great exercise to fill gaps in your physique or in your strength development. By strengthening relatively weaker links, wide-grip pulldowns can also prolong the amount of time you can make progress before adding weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dead-hang-pulldown\">Dead-Hang Pulldown<\/h3>\n\n\n\n<p>The dead-hang style of lat pulldown will have you fully &#8220;relax&#8221; your shoulder blades and assume a completely upright torso between each repetition. Your teres minor (a small shoulder muscle) will get some added work helping to stabilize your shoulder for each repetition.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Correct scapula position in Lat pull down exercises\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_u8vcqVl_BQE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fu8vcqVl_BQE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/u8vcqVl_BQE\" \/><meta itemprop=\"duration\" content=\"PT37S\" \/><meta itemprop=\"uploadDate\" content=\"2017-08-22T19:34:13Z\" \/><\/div><div id=\"lyte_u8vcqVl_BQE\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fu8vcqVl_BQE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Correct scapula position in Lat pull down exercises<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/u8vcqVl_BQE\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fu8vcqVl_BQE%2F0.jpg\" alt=\"Correct scapula position in Lat pull down exercises\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Correct scapula position in Lat pull down exercises\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This is a great way to gain, and maintain, shoulder stability. The increased muscle recruitment will also help upper back development.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"single-arm-pulldown\">Single-Arm Pulldown<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/breakingmuscle.com\/single-arm-lat-pulldown\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266490\">single-arm lat pulldown<\/a> turn the exercise into a unilateral (single-sided) version. This forces each side of your body to work independently of the other, which will greatly help to accommodate any body size or shape while addressing any natural asymmetries.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/Co0JD2Rj3Z1\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/Co0JD2Rj3Z1\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/Co0JD2Rj3Z1\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Lee Boyce (@coachleeboyce)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<p>The single-arm pulldown is also a tremendously effective way to add more progression time to your lat pulldown exercise by essentially doubling the amount of load each side will have access to.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor5how-to-do-the-pull-up\"><a id=\"5\" class=\"linkj\"><\/a>How To Do The Pull-Up<\/h2>\n\n\n\n<p>Perform the pull-up by grabbing a straight bar that is high enough for your legs to dangle freely without touching the ground. Use a small box or (safely) jump to grab the bar with an overhand grip approximately shoulder-width apart.<\/p>\n\n\n\n<p>Perform a hollow body technique by flexing your core, depressing your shoulder blades, engaging your glutes, and locking your quads.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"The Perfect Pull Up!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_WSLbL7hqP4k\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWSLbL7hqP4k%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/WSLbL7hqP4k\" \/><meta itemprop=\"duration\" content=\"PT1M\" \/><meta itemprop=\"uploadDate\" content=\"2021-09-14T16:00:28Z\" \/><\/div><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_WSLbL7hqP4k\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWSLbL7hqP4k%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">The Perfect Pull Up!<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/WSLbL7hqP4k\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWSLbL7hqP4k%2F0.jpg\" alt=\"The Perfect Pull Up!\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"\u2705 Searching for the Perfect Pull Up? There are some basic checkpoints to check if you are doing pull ups properly depending on the goal you have set. Keep in mind that we are covering here the basic and most commonly used pull up variation. Still\u2026 some of the tips mentioned apply to most of the other variations such as close grip pull ups, wide grip pull ups, pull ups on rings, rope pull ups\u2026 Here is a quick recap: 1. GENERAL CHECKPOINTS ON FORM - Start a bit wider than shoulder-width - Aim to keep your knuckles facing up - Toes pointed - Legs together - Glutes engaged - Arms looked - Scapula depressed 2. MUSCLE &amp; STRENGTH vs SKILL TRANSFERABILITY \ud83d\udcaa Arched Pull Ups are best to gain muscle and strength as it properly targets your posterior chain. How to do them? Extend your back, control pull, and keep the scapula depression intact throughout the range of motion \ud83c\udfaf Hollow Body Pull Ups are best to improve on specific skills such as the muscle up. How to do them? Engage your core, keep the hollow shape and pull. 3. ACTIVE vs PASSIVE HANG \ud83d\udca2 Keep the depression active in the bottom if\u2026 - You want to go for strength performance - Shoulders tend to feel loose \ud83c\udf00 Relax at the bottom if\u2026 - You want to expand your flexibility - Shoulders tend to feel tight - It feels safe 4. PERCEPTION \ud83d\udc41 Make pull ups easier by looking at the bar and think about pulling it towards you, rather than pulling yourself up. Now that you know this, it\u2019s practice time! We love you, family! - The SM Team \u22c5 \u22c5 \u22c5 \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 \u22c5\u2609\u22c5 \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 \u22c5 \u22c5 \u22c5 \ud83e\udd38\ud83c\udffd\u200d\u2642\ufe0f \ud835\ude3c\ud835\ude58\ud835\ude58\ud835\ude5a\ud835\ude68\ud835\ude68 \ud835\ude56\ud835\ude61\ud835\ude61 \ud835\ude64\ud835\ude6a\ud835\ude67 \ud835\ude4b\ud835\ude67\ud835\ude64\ud835\ude5c\ud835\ude67\ud835\ude56\ud835\ude62\ud835\ude68 &amp; \ud835\ude47\ud835\ude5a\ud835\ude58\ud835\ude69\ud835\ude6a\ud835\ude67\ud835\ude5a\ud835\ude68 \ud835\ude5e\ud835\ude63 \ud835\ude3e\ud835\ude56\ud835\ude61\ud835\ude5e\ud835\ude68\ud835\ude69\ud835\ude5d\ud835\ude5a\ud835\ude63\ud835\ude5e\ud835\ude58\ud835\ude68, \ud835\ude54\ud835\ude64\ud835\ude5c\ud835\ude56, \ud835\ude43\ud835\ude56\ud835\ude63\ud835\ude59-\ud835\ude3d\ud835\ude56\ud835\ude61\ud835\ude56\ud835\ude63\ud835\ude58\ud835\ude5e\ud835\ude63\ud835\ude5c, \ud835\ude48\ud835\ude64\ud835\ude57\ud835\ude5e\ud835\ude61\ud835\ude5e\ud835\ude69\ud835\ude6e &amp; \ud835\ude41\ud835\ude61\ud835\ude5a\ud835\ude6d\ud835\ude5e\ud835\ude57\ud835\ude5e\ud835\ude61\ud835\ude5e\ud835\ude69\ud835\ude6e... \u21b3 https:\/\/www.saturnomovement.com\u200b (\ud835\ude41\ud835\ude4d\ud835\ude40\ud835\ude40 3-\ud835\ude3f\ud835\ude3c\ud835\ude54 \ud835\ude4f\ud835\ude4d\ud835\ude44\ud835\ude3c\ud835\ude47) \ud83d\udcf1\ud835\ude41\ud835\ude64\ud835\ude61\ud835\ude61\ud835\ude64\ud835\ude6c \ud835\ude64\ud835\ude6a\ud835\ude67 \ud835\ude3f\ud835\ude56\ud835\ude6e -\ud835\ude69\ud835\ude64 -\ud835\ude3f\ud835\ude56\ud835\ude6e \ud835\ude64\ud835\ude63 \ud835\ude4e\ud835\ude64\ud835\ude58\ud835\ude5e\ud835\ude56\ud835\ude61 \u21b3 IG: https:\/\/www.instagram.com\/saturnomovement \u21b3 FB: https:\/\/www.facebook.com\/SaturnoMovement \ud83d\udc55 \ud835\ude3e\ud835\ude5d\ud835\ude5a\ud835\ude58\ud835\ude60 \ud835\ude4e\ud835\ude48 \ud835\ude3c\ud835\ude65\ud835\ude65\ud835\ude56\ud835\ude67\ud835\ude5a\ud835\ude61, \ud835\ude54\ud835\ude64\ud835\ude5c\ud835\ude56 &amp; \ud835\ude3e\ud835\ude56\ud835\ude61\ud835\ude5e\ud835\ude68\ud835\ude69\ud835\ude5d\ud835\ude5a\ud835\ude63\ud835\ude5e\ud835\ude58\ud835\ude68 \ud835\ude40\ud835\ude66\ud835\ude6a\ud835\ude5e\ud835\ude65\ud835\ude62\ud835\ude5a\ud835\ude63\ud835\ude69 \u21b3 https:\/\/saturnomovement.myshopify.com\/\u200b \ud83c\udfb5 \ud835\ude47\ud835\ude5e\ud835\ude68\ud835\ude69\ud835\ude5a\ud835\ude63 \ud835\ude69\ud835\ude64 \ud835\ude4a\ud835\ude6a\ud835\ude67 \ud835\ude48\ud835\ude6a\ud835\ude68\ud835\ude5e\ud835\ude58 \u21b3 iTunes: https:\/\/apple.co\/2Spg5RM\u200b (\ud835\ude08\ud835\ude2d\ud835\ude2d \ud835\ude30\ud835\ude36\ud835\ude33 \ud835\ude2e\ud835\ude36\ud835\ude34\ud835\ude2a\ud835\ude24 \ud835\ude2a\ud835\ude34 \ud835\ude27\ud835\ude33\ud835\ude26\ud835\ude26 \ud835\ude22\ud835\ude35 \ud835\ude1b\ud835\ude29\ud835\ude26 \ud835\ude1a\ud835\ude14 \ud835\ude08\ud835\ude24\ud835\ude22\ud835\ude25\ud835\ude26\ud835\ude2e\ud835\ude3a) \ud83d\udce9 \ud835\ude3e\ud835\ude64\ud835\ude63\ud835\ude69\ud835\ude56\ud835\ude58\ud835\ude69 \ud835\ude5b\ud835\ude64\ud835\ude67 \ud835\ude3d\ud835\ude6a\ud835\ude68\ud835\ude5e\ud835\ude63\ud835\ude5a\ud835\ude68\ud835\ude68 \ud835\ude44\ud835\ude63\ud835\ude66\ud835\ude6a\ud835\ude5e\ud835\ude67\ud835\ude5e\ud835\ude5a\ud835\ude68 \u21b3 reach@saturnomovement.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Engage your lats and flex your arms to pull your chest toward the bar. Once you have reached the highest point that you can pull yourself to, slowly lower back to the starting position using control. Maintain your brace and perform for your target repetitions.<\/p>\n\n\n\n<p><strong>Form Tip<\/strong>: Be diligent about maintaining hollow body tension and eliminating any lower body sway. Performing a pull-up gets exponentially more difficult when you have to counter any unneeded movement. Stay braced and aim to start each repetition from a motionless position. Swinging your hips and legs may help you perform more reps, but it reduces muscular stress on your back.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-the-pull-up\">Benefits of the Pull-Up<\/h3>\n\n\n\n<ul>\n<li>The pull-up requires little-to-no equipment.<\/li>\n\n\n\n<li>Bodyweight exercises can improve coordination and proprioception (body awareness) which can carryover to general athleticism.<\/li>\n\n\n\n<li>Scalable to suit either strength or hypertrophy goals when appropriate programming and loading is used.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pull-up-variations\">Pull-Up Variations<\/h3>\n\n\n\n<p>Pull-ups can be modified to attack a few different goals. Similar to pull-ups, changing your grip position can deliver some unique benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"wide-grip-pull-up\">Wide-Grip Pull-up<\/h3>\n\n\n\n<p>Wide-grip pull-ups place your upper back (teres minor) on blast. A wider grip will make it harder on your lats, but also put a bigger emphasis on your ability to maintain the right shoulder positioning for each repetition.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Wide Grip Pull Ups\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_SMs4k8No0pc\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSMs4k8No0pc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/SMs4k8No0pc\" \/><meta itemprop=\"duration\" content=\"PT12S\" \/><meta itemprop=\"uploadDate\" content=\"2016-08-16T12:42:02Z\" \/><\/div><div id=\"lyte_SMs4k8No0pc\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSMs4k8No0pc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Wide Grip Pull Ups<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/SMs4k8No0pc\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSMs4k8No0pc%2F0.jpg\" alt=\"Wide Grip Pull Ups\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Wide Grip Pull Ups\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>When you\u2019re looking to train nearly your entire upper body, while also seriously roasting your shoulder stability, use the wide-grip pull-up.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"neutral-grip-pull-up\">Neutral-Grip Pull-up<\/h3>\n\n\n\n<p>On the opposite side of things, a neutral-grip pull-up places you in a much more inherently stable position. The relatively closer grip and neutral (palms facing in) hand placement will make it easier to harness your back muscles to pull you up, but also take some of the shoulder stability challenge away.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Neutral Grip Pull-Up\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cd_38C6LuvY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fcd_38C6LuvY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cd_38C6LuvY\" \/><meta itemprop=\"duration\" content=\"PT13S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-21T15:16:59Z\" \/><\/div><div id=\"lyte_cd_38C6LuvY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fcd_38C6LuvY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Neutral Grip Pull-Up<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/cd_38C6LuvY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fcd_38C6LuvY%2F0.jpg\" alt=\"Neutral Grip Pull-Up\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Start the Neutral Grip Pull-Up standing below the bar. Grab the bar with a neutral grip and pull yourself up. Then once you reach the top lower yourself until your arms are locked out. OPEX Fitness is the education provider for coaches seeking career success, longevity, and fulfillment. Our mission is to increase the value of the fitness coach. Through our coaching education and fitness business mentorship, we provide coaches with the tools needed to professionalize their passion. OPEX On The Web: OPEX Coaching Education - https:\/\/www.opexfit.com OPEX Gyms - https:\/\/www.opexgyms.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>When you\u2019re looking to go for moderate or higher reps, or build a foundation of strength and muscle, neutral-grip pull-ups are a great option.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"towel-pull-up\">Towel Pull-up<\/h3>\n\n\n\n<p>Towel pull-ups are a huge boost to your grip strength. This low-tech modification, draping a simple (but sturdy) towel over a bar, will seriously challenge your ability to simply hang on.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"How To Towel Pull Ups - Core Blend Demos\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ji7KCyukYKQ\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fji7KCyukYKQ%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ji7KCyukYKQ\" \/><meta itemprop=\"duration\" content=\"PT44S\" \/><meta itemprop=\"uploadDate\" content=\"2019-09-23T01:19:13Z\" \/><\/div><div id=\"lyte_ji7KCyukYKQ\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fji7KCyukYKQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How To Towel Pull Ups - Core Blend Demos<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/ji7KCyukYKQ\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fji7KCyukYKQ%2F0.jpg\" alt=\"How To Towel Pull Ups - Core Blend Demos\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Head Trainer Corey Davis demonstrates a Towel Pull Up.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>If you\u2019re in the market for a stronger grip and bigger arms \u2014 and if you can already perform more than a handful of pull-ups \u2014 challenge yourself with towel pull-ups.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor6when-to-program-the-best-pulling-movement-for-your-goal\"><a id=\"6\" class=\"linkj\"><\/a>When to Program the Best Pulling Movement for Your Goal<\/h2>\n\n\n\n<p>There are several instances where either the lat pulldown <em>or<\/em> pull-up might be the better option. Your specific goals and training experience are unique factors to consider.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beginner\">Beginner<\/h3>\n\n\n\n<p>When you\u2019re a beginner, you\u2019ll be looking to <a href=\"https:\/\/breakingmuscle.com\/beginner-bodybuilding-routine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266491\">build a base of muscle<\/a> and strength before eventually launching into a more structured and challenging program. With that in mind, you may struggle with pull-ups because they can be very unforgiving.<\/p>\n\n\n\n<p>While there are ways to make pull-ups more accessible for beginner lifters, such as using resistance bands for assistance, oftentimes a pull-up is a bit of a tall order. Instead, spending some time building a super-strong lat pulldown can be a relatively lower barrier to entry. Once you&#8217;ve accomplished this, either option is freely available and effective.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-gain\">Muscle Gain<\/h3>\n\n\n\n<p>Both the lat pulldown and pull-up can be very effective muscle-building tools, but there are some subtle differences that likely edge the lat pulldown ahead. The lat pulldown is a more stable training tool. This means that there will be less &#8220;moving parts&#8221; in your way while you chase highly stimulating sets that accumulate volume needed to build your back. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266492\">3<\/a>)<\/p>\n\n\n\n<p>The lat pulldown also allows for a slow, controlled, and incremental increase in loading which once again provides a boost to long-term muscle growth. The pull-up is great in its own right, but it\u2019s hard to beat the lat pulldown for pure muscle gain.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strength-gain\">Strength Gain<\/h3>\n\n\n\n<p>Gaining strength can be accomplished with both the lat pulldown and pull-up. However, the lat pulldown can more easily be loaded and trained for strength-focused results. With that in mind, it\u2019s going to offer you more lat-specific strength.<\/p>\n\n\n\n<p>On the other hand, the pull-up, as a bodyweight exercise, is more of a full-body exercise. In this instance, the pull-up will help build greater full-body strength. If you want better <em>overall<\/em> strength potential, emphasizing the pull-up will likely be the better option.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"limited-equipment\">Limited Equipment<\/h3>\n\n\n\n<p>When you don\u2019t have access to a gym, the choice is a simpler one. The lat pulldown literally requires a machine, which likely is only accessible through a commercial or <a href=\"https:\/\/breakingmuscle.com\/best-home-gym-machines\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"266493\">home gym<\/a> equivalent.<\/p>\n\n\n\n<p>While a pull-up bar may seem mandatory for doing pull-ups, it is not actually required. A pull-up can, technically, be performed anywhere you have access to a strong, stable anchor point to safely grab. The pull-up wins when you have limited equipment.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advanced-athlete\">Advanced Athlete<\/h3>\n\n\n\n<p>If you\u2019re an advanced athlete in nearly any sport, it\u2019s a toss up. Once you\u2019ve developed a strong base of muscle, strength, and coordination, both the pull-up and lat pulldown can be tailored to your needs.<\/p>\n\n\n\n<p>Both can be loaded and progressed, both have unique variations to prolong your progress, and both are relatively easy to master after a short amount of focused time. Depending on your goals or needs, either the pull-up or lat pulldown (or even both) can be effectively programmed for athletic goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"prioritize-your-pulls\">Prioritize Your Pulls<\/h2>\n\n\n\n<p>The lat pulldown and pull-up are both iconic staples of weight training. The exercises have unique benefits, times of superiority, and some clear drawbacks. Depending on your training age, goals, and available equipment, one option may jump out as the obvious choice. Review the information and make the best decision for your goals. Prioritize your pulls for some big gains and, one day, both classic movements may find their way into your program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., &amp; Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. <em>Journal of strength and conditioning research<\/em>, <em>28<\/em>(4), 1135\u20131142. https:\/\/doi.org\/10.1097\/JSC.0000000000000232<\/li>\n\n\n\n<li>Signorile, J. F., Zink, A. J., &amp; Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. <em>Journal of strength and conditioning research<\/em>, <em>16<\/em>(4), 539\u2013546.<\/li>\n\n\n\n<li>Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., &amp; Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.\u00a0<em>Medicine and science in sports and exercise<\/em>,\u00a0<em>51<\/em>(1), 94\u2013103. https:\/\/doi.org\/10.1249\/MSS.0000000000001764<\/li>\n<\/ol>\n\n\n\n<p><em>Featured Image: Tom Wang \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>The lat pulldown and the pull-up are staples across many training programs \u2014 sometimes even coexisting within the same workout. Both exercises train the \u201cvertical pulling\u201d movement pattern and can be highly effective for targeting your back muscles, which is why some lifters regard them as nearly interchangeable. Despite how visually similar the movements may seem, they can&#8230;<\/p>\n","protected":false},"author":1511,"featured_media":189875,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4653],"tags":[4731,308,1295,4271,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Not everyone can do pull-ups. Maybe they don&#039;t have to? Here&#039;s a look at the lat pulldown vs. pull-ups in the quest for size and strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/lat-pulldown-vs-pull-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Not everyone can do pull-ups. Maybe they don&#039;t have to? 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